Welcome to the Vitamin D Wellness Protocol designed for members of this Facebook group. You can “Defend Your Life” against a long list of diseases by having adequate amounts of vitamin D (suggesting a goal of 100ng/mL (250 nmol/L)). To enjoy the best vitamin D and its partners have to offer, we suggest following these simple 3 steps. We did, and our health and quality of life have improved tremendously!

Vitamin D3: Most diets do not contain adequate vitamin D3. Start by taking 5,000 IU daily of vitamin D3 oil-based, softgel supplements with or right after your breakfast that includes a healthy fat such as eggs, nuts, yogurt. After one week, increase your D3 intake to 10,000 IU a day. Enjoy direct noon sun exposure for up to 15-20 minutes a day, when possible. If you have liver or kidney issues, please consult your healthcare practitioner prior to supplementing with vitamin D3.

Vitamin K2: A vitamin K2 diet includes lots of grass-fed meat and dairy products. Since most of us are lacking a daily abundant intake of grass-fed goods, consume about 100 mcg of vitamin K2 (MK-7). The better quality K2 (MK-7) supplements contain natto, a fermented soybean, daily or several times a week. Take your K2 softgel with your D3 softgel with or right after your breakfast. (If you cannot take soy products or are taking thyroid hormone medication, we provide a link to soy-free vitamin K2 (MK-7)). Please do not take any form of vitamin K if you are on blood-thinning medication without the approval of your healthcare practitioner.

Magnesium: Magnesium-rich foods include leafy green vegetables, legumes, nuts, and seeds. A daily supplement of magnesium glycinate of at least 400 -600 mg should boost your levels of this essential mineral. Take your magnesium glycinate before bedtime. (The glycine in this supplement has a calming effect that should foster sleep.) Members taking thyroid medication should wait at least four hours before taking any minerals such as magnesium.

What about calcium? Rich sources of dietary calcium include leafy green vegetables, dairy products, nuts, legumes, and seeds. Many of us have adequate calcium without any supplementation. Calcium supplements may add unwanted calcium that can linger in body tissues that could cause cardiovascular disease and other serious medical conditions. Do not take a calcium supplement unless your blood serum calcium level is below normal.

Recommended Reading:

Before we address specific supplement products, the Vitamin D Wellness Group recommends reading a book titled Defend Your Life about the amazing health benefits of vitamin D3. Many members who have read Defend Your Life characterize it as “life changing” and often reference this inexpensive (as low as $2.99) and easy-to-read book. Defend Your Life also won a prestigious Mom’s Choice Award® for its creativity and family friendliness.

(Defend Your Life is available via all Amazon country sites and online book retailers worldwide.)

Recommended Supplements:

Believe it or not, most dietary supplements contain ingredients that do not provide any health benefits. In some cases, dietary , “name-brand” supplements include substances that may be harmful (for example, carcinogenic) to you. Please remember that you ultimately are responsible for your own health. Therefore, it is each individual’s responsibility to ensure that supplements suggested in this Protocol are appropriate in accordance with one’s medical history (in other words, when in doubt, review the list of supplements with your healthcare practitioner).

Countless hours sifting through scores of supplements available online have been expended to examine their contents. Our recommendations are focused on quality, as well as price, when a variety of quality supplements are available. (Please note that we do not receive any remuneration for these supplements.)

38 Comments

Apparently I’m taking the wrong mag . I’m taking it for ibs . But I also take a thyroid med but I don’t wait 4 hrs
Man now I’ve gotta change my routine again to get better
I’m doing kifer and flax seed ground up for three weeks to cleanse my colon and intestinal area .
Glad I read this site

I’m hypothyroid, and just started on naturthroid about a month ago. Trying to get everything optimal so I can live without so much pain. Thanks to you all for helping guide us in the right direction. It is overwhelming sometimes and I am always afraid I will make things worse.

Hi
Thought you should be aware that the recommended supplier for the soy-free K2 for UK customers, namely Herbalprovider, although helpful and did send the supplements, did incur further customs payments for me and unavoidable charges by the Post Office for handling. This amounted to £14.38. Obviously this makes it even more expensive, on top of the regular shipping costs and for the supplements themselves. If a UK supplier could be sourced, this would be ideal. Thought it best to make people aware.
All the best, Angela

Thank you for informing me to your group. I had skin cancer years ago hence I never go in the sun. I am currently taking 4,000 IU per day with magnesium. I just read that it’s important to take K2 with D3. My internist who is very smart University of Penn feels if my Vitamin D3 count is 40 that’s good. My mom had dementia and her neurologist told me my count should be around 7o-75. I rather listen to a neurologist who knows more about the brain. I’m going to buy K2. How much mgs do I need to take with 4,000 D3 per day?

I am so, so very grateful for the effort and dedication you’ve given us! I look forward to starting the protocol, and was looking through the links you’ve shared…just wanted to point out that in the US Magnesium Glycinate links, you’ve written that both of the Solaray Mag Glycinate products are “100” Mg; but when I click on the link, both show as “400” mg.

Hi, Aurora. The magnesium glycinate included in the Vitamin D Wellness Protocol is best taken before bedtime. This form of magnesium supplement contains a calming amino acid called glycine, and is well-tolerated by many people. However, if the magnesium supplement bothers your stomach, suggest taking it with a bit of food.

Magnesium citrate upsets my stomach whether capsule or tablet form. Mag glycinate does not change anything with my stomach. My body loves it! I also use Epsom salts and a magnesium chloride spray. Seems to help quite a lot. Great post to read!!! Reminded me to get back on K2.

Hi, Heather. Thanks for your comment and question. Yes, the form of magnesium makes a big difference. Magnesium carbonate is used primarily in building-related construction. Furthermore, magnesium carbonate does not absorb well. Since you are in Turkey, can you get quality vitamin D3 and vitamin K2 MK-7? If so, consider taking them and keep looking for magnesium glycinate. Cheers.

Appreciate the write up THANKYOU for putting the time into helping US🤗xx
I eat a high fat diet (lots of butter and coconut oil) and about 2-3cups of cooked leafy greens most days. I stopped taking Now Vit D-3 D 10,000 because I thought it was making me really constipated.
I feel more fatigued, less motivated and muscles in general are tired and sore so will start on the protocol ASAP.
A few questions can you take the supplement with bullet proof coffee in the morning? Do I need more magnesium to start due to constipation? Is it true that if you get constipated on vit D it’s an indication you are magnesium deficient? Is it ok to purchase supplements from iHerb? Or are the ones above not available on iHerb? I’m based in NZ and iHerb works great for us . With the amount of FAT do I still need the K supplement if I consume a lot of butter? Can you recommend other magnesium for constipation? Or stick with the one recommended in your guidelines. Thanks again for your help.

Thank you for such a good protocol list! I don’t think I have ever seen one so complete. I will surely benefit from it even though I am on a Vitamin protocol. I just didn’t know what was recommended in some of the areas, so I have waded through information the last year and tried to make good choices. I really appreciate this protocol as well as being added to the group.